Gratitude can have many definitions, depending on how it is used and in what context. Here are some definitions that can help us understand what gratitude is:
A sense of happiness and thankfulness in response to a fortunate happenstance or tangible gift. (American Psychological Association)
Gratitude is both a state and a trait. One can experience gratitude for someone or something at a certain moment in time, and someone experience gratitude more long-term as a positive character trait. (Jans-Beken et al. 2020)
Gratitude is the act of recognizing and acknowledging the good things that happen, resulting in a state of appreciation. (Sansone & Sansone 2010)
The feeling of gratitude has two stages, according to Dr. Robert Emmons. The first step is the acknowledgment of goodness in one’s life. When we are in a state of gratitude, we are saying yes to life—that is, life is good and is worth living. We are gratified that we have received something both by its presence and by the effort of the giver. The second step is recognizing that the source of goodness lies outside ourselves. We can be grateful to our creator, to other people, and to the world around us; but we can’t be grateful for ourselves. At this stage, we recognize and thank the source of the goodness in our life.
But what about when life is difficult and hard? When we have lost our job or when we becomes ill, do we stay grateful?
According to Ryan Fehr, a world-renowned expert on gratitude, “During a difficult time, gratitude is more important than ever. Research shows that gratitude can help us cope with traumatic events, regulate our negative emotions, and improve our well-being.”
In times of crisis, yes, gratitude will not come easy. But being grateful is essentialwhen one is facing a crisis in life. Having a grateful perspective on life helps us refocus on what is good and positive instead of the hard and difficult. A grateful heart motivates us when we are demoralized, it heals us when we are broken and hurting, and it brings hope when we are discouraged.
There is scientific evidence that being grateful makes us more resilient to stress as it builds up our psychological immune system. This means our attitude of gratitude mitigates the effect of personal upheavals, both major and minor.
Here are the other benefits of gratitude that research studies have found out:
How then can we cultivate gratitude, especially in the midst of a life crisis? Fehr recommends these steps:
Step 1: Put your gratitude on paper. Name three people or things in your life you are grateful for, and why.
Step 2: Have a gratitude conversation. Talk with a friend, family member, or coworker about what you’re most grateful for.
Step 3: Tell someone you appreciate them. Tell a specific person in your life why you are grateful for them.
Step 4: Pay it forward. Show your gratitude to someone in your life by helping them in some small way.
Step 5: Reflect and repeat. Reflect on how your gratitude exercises went and commit to make one act of gratitude every week.
In the face of adversities, the influence of gratitude is undeniable. When we embrace a grateful attitude, acknowledging and appreciating our blessings, even amidst challenges, we become better equipped to deal with tough times. Gratitude becomes our guiding light, helping us overcome adversities with a positive mindset.
Sources:
Emmons, Robert. “How Gratitude Can Help You through Hard Times.” Last modified May 13, 2013. https://greatergood.berkeley.edu/article/item/how_gratitude_can_help_you_through_hard_times.
Ford, Reggie. “The Power of Daily Gratitude for Personal Growth and Happiness.” Last modified July 25, 2023. https://reggiedford.com/the-power-of-daily-gratitude-for-personal-growth-and-happiness/.
Kromer, Ed. “How to Cultivate Gratitude during Difficult Times—and Why It Can Make Us All Feel Better.” Last modified March 24, 2020. https://blog.foster.uw.edu/cultivate-gratitude-difficult-times/.
